Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Thursday 201217
Deficit deadlift 3-3-3-3-3 reps
Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup.
Monday 201214
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Tuesday 201215
For 20 minutes:
10 dumbbell thrusters
10 pull-upsMultiply thruster load by rounds completed, e.g., 50 pounds x 23 rounds = 1,150 pound-rounds (a useful measure of work and, by extension, average power for the workout) and post to comments.
Compare to 031227.
Friday 201211
Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps
Sunday 201213
For time:
20 weighted lunge steps
20 muscle-ups
200-ft. handstand walk
20 hang power cleans
20 box jumps
20 deficit handstand push-ups
20 front squats♀ 125-lb. lunge, clean, and squat; 30-in. box; 4-in. deficit
♂ 185-lb. lunge, clean, and squat; 36-in. box; 6-in. deficit
Wednesday 201209
Complete as many rounds as possible in 12 minutes of:
4 shoulder presses
8 sumo deadlift high pulls
12 front squats♀ 55 lb. ♂ 75 lb.
Kerrie
Kerrie
Wearing a weight vest, 10 rounds for time of:100-m sprint
5 burpees
20 sit-ups
15 push-ups
100-m sprint
Rest 2 minutes
Sunday 201206
Hang squat clean 5-5-5-5-5 reps
Monday 201207
5 rounds for time of:
25 kettlebell swings
25 GHD sit-ups
25 back extensions
25 knees-to-elbows♀ 1.5-pood KB ♂ 2-pood KB
Thursday 201203
10 rounds, each for time:
5-10-15-yard shuttle sprint
Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).
Rest as needed between sprints.
Post all 10 times to comments.
Compare to 180425.